Calories in Cols, congelés, cuits, pas de gras ajouté
Generic food Cooked Légumes
Cols, congelés, cuits, pas de gras ajouté contains 36 kcal per 100 g. A typical serving of 1 tasse (170 g) provides about 61 kcal.
Roughly 65 % of its calories come from carbohydrates, with 27 % from protein and 8 % from fat (estimated with general energy factors).
That is less energy than the typical item in autres légumes verts foncés on FoodFactly, where the median is 50 kcal per 100 g across 44 foods.
100 g provides 518 % of the Daily Value for Vitamine K, 64 % of the Daily Value for Vitamine A and 29 % of the Daily Value for Vitamine C.
These values are for the cooked food. Raw and other preparations have their own values, listed separately below.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 36 kcal | |
| Total fat C | 0,41 g | 0,5 % |
| Saturated fat C | 0,06 g | 0,3 % |
| Cholesterol C | 0 mg | 0 % |
| Sodium C | 166 mg | 7 % |
| Total carbohydrates C | 7,1 g | 3 % |
| Dietary fiber C | 2,8 g | 10 % |
| Total sugars C | 0,57 g | |
| Protein C | 3 g | 6 % |
| Vitamine A C | 573 µg | 64 % |
| Vitamine C C | 26,3 mg | 29 % |
| Vitamine D C | 0 µg | 0 % |
| Vitamine E C | 1,3 mg | 8 % |
| Vitamine K C | 621 µg | 518 % |
| Thiamine (B1) C | 0,047 mg | 4 % |
| Riboflavine (B2) C | 0,12 mg | 9 % |
| Niacine (B3) C | 0,63 mg | 4 % |
| Vitamine B6 C | 0,11 mg | 7 % |
| Folate (B9) C | 76 µg | 19 % |
| Vitamine B12 C | 0 µg | 0 % |
| Choline C | 45 mg | 8 % |
| Calcium C | 210 mg | 16 % |
| Fer C | 1,1 mg | 6 % |
| Magnésium C | 30 mg | 7 % |
| Phosphore C | 27 mg | 2 % |
| Potassium C | 250 mg | 5 % |
| Zinc C | 0,27 mg | 2 % |
| Cuivre C | 0,055 mg | 6 % |
| Sélénium C | 1,5 µg | 3 % |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 27 %
- Carbohydrates 65 %
- Fat 8 %
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein3 gabove the median for autres légumes verts foncés (median 2,9 g)
- Fiber2,8 gbelow the median for autres légumes verts foncés (median 3,3 g)
- Sugars0,57 gbelow the median for autres légumes verts foncés (median 0,74 g)
- Fat0,41 gin the lowest quarter of autres légumes verts foncés (median 2,9 g)
- Saturated fat0,06 gin the lowest quarter of autres légumes verts foncés (median 0,73 g)
- Sodium166 mgabove the median for autres légumes verts foncés (median 149 mg)
- Protein per 100 kcal8,2 gprotein density, useful for comparing foods with different calorie levels
- Water88,2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Graisses monoinsaturées C | 0,02 g |
|---|---|
| Graisses polyinsaturées C | 0,21 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Acide linoléique (oméga-6, 18:2) C | 0,06 g |
| SFA 4:0 C | 0 g |
| SFA 6:0 C | 0 g |
| CFA 8:0 C | 0 g |
| SFA 10:0 C | 0 g |
| SFA 12:0 C | 0 g |
| SFA 14:0 C | 0 g |
| CFA 16:0 C | 0,048 g |
| SFA 18:0 C | 0,006 g |
| MUFA 18:1 C | 0,008 g |
| PUFA 18:3 C | 0,13 g |
| PUFA 20:4 C | 0 g |
| MUFA 16:1 C | 0,007 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0 g |
Carotenoids (6)
| Bêta-carotène C | 6 800 µg |
|---|---|
| Lycopène C | 0 µg |
| Lutéine + zéaxanthine C | 10 900 µg |
| Rétinol C | 0 µg |
| Carotène, alpha C | 127 µg |
| Cryptoxanthine, bêta C | 28 µg |
Other components (8)
| Eau C | 88,2 g |
|---|---|
| Alcool C | 0 g |
| Caféine C | 0 mg |
| Théobromine C | 0 mg |
| Acide folique C | 0 µg |
| Folate, nourriture C | 76 µg |
| Vitamine E, ajoutée C | 0 mg |
| Vitamine B-12, ajoutée C | 0 µg |
Other forms of Cols
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Cols, cuits, bouillie, égouttés, avec sel Cooked | 33 | 2,7 g | 5,7 g | 0,72 g |
| Cols, congelés, hachés, cuits, bouillie, égouttés, avec sel Cooked | 36 | 3 g | 7,1 g | 0,41 g |
| Cols, congelés, hachés, cuits, bouillie, égouttés, sans sel Cooked | 36 | 3 g | 7,1 g | 0,41 g |
| Cols, brut Raw | 32 | 3 g | 5,4 g | 0,61 g |
| Cols, cuits, bouillie, égouttés, sans sel Cooked | 33 | 2,7 g | 5,7 g | 0,72 g |
| Cols, congelés, hachés, non préparé Frozen | 33 | 2,7 g | 6,5 g | 0,37 g |
| Cols, frais, cuits, pas de gras ajouté Cooked | 34 | 3,2 g | 5,8 g | 0,65 g |
| Cols, NS quant à la forme, cuits Cooked | 58 | 3,2 g | 5,7 g | 3,4 g |
| Cols, frais, cuits, graisse ajoutée, NS comme pour le type de graisse Cooked | 58 | 3,2 g | 5,7 g | 3,4 g |
| Cols, congelés, cuits, graisse ajoutée, NS comme pour le type de graisse Cooked | 58 | 2,9 g | 6,9 g | 2,9 g |
| Cols, frais, cuit à l'huile Cooked | 61 | 3,1 g | 5,6 g | 3,8 g |
| Cols, frais, cuit avec du beurre ou de la margarine Cooked | 54 | 3,2 g | 5,7 g | 3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Verts, congelés, cuits, pas de gras ajouté Cooked | 37 | 2,9 g | 5,8 g | 0,71 g |
| Verts de betteraves, cuits, bouillie, égouttés, avec sel Cooked | 27 | 2,6 g | 5,5 g | 0,2 g |
| Verts de betteraves, cuits, bouillie, égouttés, sans sel Cooked | 27 | 2,6 g | 5,5 g | 0,2 g |
| Verts de dandelion, cuits, bouillie, égouttés, sans sel Cooked | 33 | 2 g | 6,4 g | 0,6 g |
| Choux-fleur, vert, cuits, avec sel Cooked | 32 | 3 g | 6,3 g | 0,31 g |
| Brocoli, frais, cuits, pas de gras ajouté Cooked | 41 | 2,7 g | 6,5 g | 0,35 g |
| Choux de Bruxelles, cuits, bouillie, égouttés, avec sel Cooked | 36 | 2,6 g | 7,1 g | 0,5 g |
| Choux de Bruxelles, cuits, bouillie, égouttés, sans sel Cooked | 36 | 2,6 g | 7,1 g | 0,5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked cols?
100 g of cooked cols has 36 kcal. 1 tasse (170 g): about 61 kcal.
How much protein is in cooked cols?
Cooked cols contains 3 g of protein per 100 g (6 % of the 50 g Daily Value), or 5 g in 1 tasse (170 g). About 27 % of its calories come from protein. Compared with other autres légumes verts foncés, that is above the median (median 2,9 g).
How many carbs are in cooked cols?
Cooked cols has 7,1 g of total carbohydrates per 100 g, including 2,8 g of fiber and 0,57 g of sugars.
How much fat is in cooked cols?
Cooked cols contains 0,41 g of fat per 100 g, of which 0,06 g is saturated (0,3 % of the Daily Value).
What vitamins and minerals does cooked cols contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamine K (518 % DV), Vitamine A (64 % DV), Vitamine C (29 % DV), Folate (B9) (19 % DV) and calcium (16 % DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked cols?
100 g contains 166 mg of sodium, 7 % of the 2,300 mg Daily Value.
Does cols have the same nutrition cooked and raw?
No. Per 100 g, cols, congelés, cuits, pas de gras ajouté has 36 kcal, while cols, brut has 32 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated 31 octobre 2024. FoodFactly last checked it on 6 novembre 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2709578. License: CC0 1.0 (U.S. public domain). Source record dated 31 octobre 2024. Imported 6 novembre 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.